Welcome to Episode 49 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got one hell of a jump rope workout lined up.
This workout looks simple, but I assure you it is incredibly challenging. It will help you improve your jump rope technique and develop superb endurance. If you can get through the three rounds of this workout, you can get through anything.
As always, no gym is required. All you need for this one is a jump rope, a timer, and a little bit of space. Let's get right to it.
Fitness Challenge of the Week
Here's what you need to know for this week's fitness challenge.
Total time estimate to complete the workout: 15 minutes
Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:
- A few minutes of light aerobic activity
- Series of corrective stretches
- Series of mobility/dynamic stretches
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge
This week’s workout is the Jump Rope Ladder Crush. It is a simple, three-round workout built around two jump rope exercises: basic single unders and double unders.
Set your timer to stopwatch mode and complete three rounds of the following circuit of jump rope exercises for time:
- 100 jump rope single unders, 10 double unders
- 80 jump rope single unders, 10 double unders
- 60 jump rope single unders, 10 double unders
- 40 jump rope single unders, 10 double unders
- 20 jump rope single unders, 10 double unders
That is one full round. Your objective is to complete three full rounds in as short a time as you can. You can rest as needed (I recommend about 60 seconds of rest between rounds), but the timer keeps going until all three rounds are complete.
Watch the following video to see what the workout looks like:
Press play to watch the video.
After Your Workout
When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
How to Make Modifications
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
Make the workout easier:
Here are some ways you can make the workout less challenging:
- Increase your rest time to 90 seconds between rounds
- Cut your repetitions down by half
- If you can't do double unders, substitute in another variation
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Complete five (5) full rounds of the workout
- Cut your rest down to 30 seconds (or none) between rounds
- Use a heavier jump rope (use the 1 Lb Intensity cable from your Infinity Starter Set)
Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!
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Download This Workout
To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!